Lifting Program for Aesthetics?

SkimTheDross · 2019-03-04T10:37:35+00:00

You have 70 lb to lose before you should be doing body building or worrying about getting ripped.

Eat at a deficit.

SL5x5.

Lose fat. Get stronger.

OsmiumZulu · 2019-03-04T22:01:00+00:00

Hey man,

Glad to see another reformed guy joining in the fun.

Others have pretty well nailed it; there is no quick path to where you want your body to be. That said, there are certain things you can do to speed the process along.

Form is key. If you have bad form for your primary lifts you will reach a point of stalling out. Simply put, proper form exists for good reason: it keeps you safe while giving you maximum mechanical advantage (strength) for your lifts. You want your muscles to be your limiting factor, not your poor form. In other words: if you don’t get your form right, you’ll eventually have to go back and get your form right. On several occasions early on I’ve had to eat crow, de-load, and improve my form. Had I just started off with more focus on form I’d be further along by now. Also, even if you think you have good form, you probably have a lot of room to improve. Learning form is a lifelong practice.

Eating enough protein is important. If you aren’t eating around 1g/lbs lean bodyweight in protein each day you are likely stunting your muscle development and inhibiting recovery. Now, don’t go eat 250g of protein. Since you have high body fat percentage, it would be more like 150g or so.

Also, why keto? Carbs are a significant fuel source for having the energy to lift heavy. I’ve never heard a credible strength / bodybuilding coach recommend keto. Just restricting your calorie intake below TDEE should do the trick if you stick close to your macros and adjust as you drop weight.

Consistency is everything. The #1 thing you can do to get to your goal is to not skip the gym. Some days you will not want to lift a finger let alone do squats. It’s especially important on those days to at least show up to the gym anyway. More often than not you will just suck it up and do the work out.

Mobility is important too. Your body is probably pretty janked up from sitting too much and having to bear extra weight. Start dynamic stretching early and especially work on hip and shoulder mobility.

Check out Mike Matthews and Jeff Nippard. They are both pretty realistic, balanced, and have great content. Especially Jeff’s form videos.

Reach180 · 2019-03-04T12:05:28+00:00

Diet is for getting cut.

What is your current physical condition?

HobbesTheBrave · 2019-03-16T20:49:11+00:00

Aim for strong and tough. Unless your profession requires you to have a perfectly sculpted ass, or something of that nature. You need time to read and write and think and get paid.

Playstatiaholic · 2019-03-04T10:20:39+00:00

Low weights high volume has been the key for me lately.

Title	Lifting Program for Aesthetics?
Author	RPandReformed
Upvotes	4
Comments	13
Date	March 4, 2019 5:41 AM UTC (5 years ago)
Subreddit	Posted in /r/RPChristians
Original Link	https://old.reddit.com/r/RPChristians/comments/ax3k7e/lifting_program_for_aesthetics/
Archive Link	https://theredarchive.com/r/RPChristians/lifting-program-for-aesthetics.301391 https://theredarchive.com/post/301391